Everything you should know about exercising while fasting during Ramadan

Everything you should know about exercising while fasting during Ramadan

Ramadan is an Islamic holy month in which Muslims around the world fast from sunrise to sunset every day. As you can imagine, hunger and thirst are real during this time. When Ramadan, which is based on the lunar calendar, falls in the summer (think longer daylight hours), those who follow this practice do not eat or drink anything (including water) until well into the night.

People who choose to fast during the month of Ramadan generally wake up before the sun to eat a pre-fast meal known as Suhur or Sehri. Eating after sunset is called Iftar. As the sun sets, there is no limit to how much you can eat or drink.

For many Muslims, finding a way to navigate everyday life while fasting means maintaining a healthy exercise program. But is it safe to continue exercising when there is no food to fuel your body and you can't even drink water to stay hydrated throughout the day? Here, two experts talk about the safety of exercising while fasting and share the guidelines you should keep in mind if you choose to be active during your fast.

Exercising while fasting can be safe

According to Aaliya Yaqub, MD, a board-certified physician and wellness expert who practices internal medicine, exercising during Ramdam fasting or for another reason (such as intermittent fasting) is safe in most cases. In fact, research suggests that exercising while fasting may have a surprising benefit. “Fasting during Ramadan may be associated with an increase in human growth hormone, the hormone produced in the pituitary gland in your brain,” says Dr. Yaqub. "[HGH] plays a role in cell repair and metabolism and promotes muscle growth and exercise performance. It may also help you recover from injuries and illnesses more easily."

"Is it possible to be physically active, or even an elite athlete, and fast? Yes," says Dua Aldasouqi, MA, RDN, a registered dietitian and founder of A Muslim Dietitian. "Are there things you need to be aware of and consider? Absolutely."

For some people, speaking to a doctor before deciding to exercise while fasting may be appropriate. This is especially true for people with chronic illnesses like diabetes, as well as those taking certain medications like diuretics and blood pressure medications, as these can cause electrolyte imbalances or make you dehydrate more quickly, explains Dr. Yaqub.

"If you feel unwell at all, it is better to consult your doctor before starting any fitness program, especially if you plan to do high-intensity exercise," she adds. Higher heart rate and intensity workouts require carbohydrates for quick energy. Without it (or with a small amount of it) you are more likely to feel tired, weak and sore and dehydrated. The result? This can cause dizziness and possibly nausea, which can affect your concentration and ability to perform exercises, thereby increasing your risk of injury. (See more: Should You Do Fasted Cardio?)

In addition to determining whether exercising while fasting is an option for you, your doctor can also help you develop a strategy to stay hydrated and exercise safely on an empty stomach during Ramadan. (It is important to note that exercising while fasting should not be used as a weight loss method.)

How to manage the risk of dehydration

Those who fast will want to take precautions to avoid dehydration, but this is especially true for those who tend to do demanding workouts (e.g. HIIT).

“Since there is a shorter window of opportunity to consume fluids [during Ramadan], it is really important that people consume as much fluid as possible after breaking their fast and in the morning when they prepare their first meal of the day,” says Dr. Yaqub. "The standard recommendation is eight glasses of water a day. If you can get six to eight glasses or the equivalent, you're in pretty good shape."

But life happens, and some days you might not be able to drink enough H2O before sunrise - maybe you're already late for work, or maybe you're stuck at the office late into the night. If you're unable to stay hydrated, avoid intense exercise and instead take a walk for your daily dose of exercise, recommends Dr. Yaqub.

In addition to maintaining adequate fluid intake, you should also prioritize electrolyte consumption if you're interested in exercising while fasting, emphasizes Dr. Yaqub. ICYDK, electrolytes are essential minerals – e.g. B. sodium, potassium, calcium — which are vital for many body functions, including maintaining balance between fluids inside and outside your cells, according to the Cleveland Clinic. In other words, electrolytes ensure that enough H2O stays in the body and limits how much of it leaves your body,which would otherwise lead to dehydration.

“Fruits that are high in water [e.g. watermelon, cantaloupe, strawberries] will help ensure you get those electrolytes,” says Aldasouqi. Sipping sports drinks like Gatorade can also help on the electrolyte front, but these drinks are often loaded with additives and sugar. (Too much sugar, for example, can not only cause fluctuations in blood sugar, but can also lead to bloating, discomfort, and even cramps—all of which can negatively impact your ability to exercise safely on an empty stomach.)

“I usually recommend a dilution [sports drinks],” notes Aldasouqi. "You can also make your own [electrolyte-boosting drink] with 2 to 3 cups of water, juice of half to a whole lemon, and 1/8 teaspoon salt."

So how do you know if you're dealing with dehydration? "One of the most common signs [of dehydration] is an increase in your heart rate," says Dr. Yaqub. “Sometimes people feel weak, dizzy, nauseous, have difficulty concentrating, and notice [that] their productivity drops.” While any of these symptoms are enough to warrant a call to your doctor, you should especially reach out if you experience significant pain or fainting.

The Best (and Worst) Exercises to Exercise While Fasting

When it comes to exercising while fasting for Ramadan, avoid increasing the intensity at the gym, suggests Dr. Yaqub before. “I know this isn't always possible if [for example] you're an athlete, but for the average person it's probably a good idea to stay away from high-intensity workouts while fasting.

Instead, opt for moderate physical activity, "which has been shown to be safe for the average healthy person," Aldasoqi adds. "'Moderate' is basically something that gets your heart racing, but it's not at a level where you can't entertain yourself while you're active."

Other good options for exercising on an empty stomach include lower-intensity activities such as leisurely swimming, yoga (except hot yoga for obvious, dehydrating reasons), and Pilates, says Dr. Yaqub. And if you're someone who doesn't exercise regularly (no judgment!), consider waiting until after the holidays or your fast to begin more physical activity.

When to exercise while fasting

“The absolute safest way, although probably the least practical, is to do it [during] the non-fasting periods, that is, at night,” says Aldasouq. “For many people this is not very practical, especially when Ramadan is in the spring/summer [and the sun sets late in the day].”

Other option? Get a workout before breaking your fast. “Yes, you’re at your most exhausted at this point, but it’s also the closest you’re going to get to filling up and replenishing everything,” Aldasouq explains. (Related: Is it better to exercise in the morning or evening?)

What to eat before and after fasting

If you're intent on working out while fasting, eating right—in addition to drinking plenty of fluids, of course—before sunrise and after sunset can make all the difference.

"It's a really good idea to focus on foods rich in protein so that you have energy that stretches and lasts a little longer," says Dr. Yaqub, which counts nuts, eggs, avocado, fish and chicken as excellent foods for these people who are fasting. “Make sure you get enough protein during the month of Ramadan – even if you’re fasting, you still have the same protein needs,” she adds. “You’re just trying to fit them into a shorter time frame.”

You should also eat your fill of high-fiber foods like oatmeal, lentils, and fruits and vegetables, among other high-fiber foods. "Fiber slows the digestion and absorption of food, giving you consistent energy that lasts," Sarah Romotsky, RD, previously told Shape. But keeping you full and fueled for hours is just one of the nutrient's many benefits. Soluble fiber, in particular, forms a gel-like substance in your intestines that slows the absorption of carbohydrates and prevents blood sugar spikes. And the more stable your blood sugar is, the less likely you are to experience those sugar highs and lows and the energy roller coaster that comes with them.

On the other hand, "people who eat high-carbohydrate meals during Sehri/Suhoor are likely to be at a disadvantage [throughout the day]," says Dr. Yaqub.

When it comes to calorie intake, most people don't need to think too much about that number, even if they're physically active—unless you're an elite athlete or have a history of eating disorders, says Aldasouqi. (And if you fit into one or both of these categories, it's a good idea to consult a nutritionist to develop the best diet for you and your goals, be they exercising while fasting during Ramadan or otherwise.)

And if you decide to forego fitness while fasting for Ramadan...

That's fine, according to Aldasouqi, who adds that many people prioritize spirituality over fitness during the month of Ramadan. If you want to take a break from the gym, get back into your fitness routine after Ramadan, says Dr. Yaqub.